Comparing Nutrients in 1 kilogram Boiled Split Peas VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas	28%	3%	69%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Split Peas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	40.7% 1180kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	175% 228g	130g per day for Men 19-50 years
Sugars	40% 29g	4.4% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	218% 83g	195% 74g	38g per day for Men 19-50 years
Protein	149% 83.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	163% 650μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	269% 2.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	161% 13mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	207% 4.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	141% 990mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	106% 3620mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	18.8% 695g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Split Peas VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Split Peas versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Split Peas vs Boiled Red Kidney Beans:

• 1 kilogram of Boiled Split Peas has 1.5 times more Vitamin B3 and 2.7 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.5 times more Vitamin B6, 2 times more Vitamin B9 and 1.7 times more Vitamin K than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Boiled Split Peas as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Split Peas vs Boiled Red Kidney Beans:

• 1 kg of Boiled Red Kidney Beans contains 2 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 1.4 times more Phosphorus and 2 times more Selenium than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Red Kidney Beans contain similar levels of Magnesium, Manganese, Potassium and Zinc per one kilogram.
• 1 kilogram of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Split Peas has 9.1 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 6 times more Omega 3 than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Split Peas provide inadequate amounts of Omega 3
• Both Boiled Split Peas as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.